Crossfit North Cloud – CrossFit
Warm-up (No Measure)
Couch Stretch x :60/side
Crossover Symmetry Activation Protocol
KB Duckwalk x 20 steps
2 Rounds of:
15 Calorie Row
10 DB Thrusters
5 Strict Pullups
Metcon (4 Rounds for reps)
Complete 8 Rounds of each movement, with a 1 minute rest between each movement:
3-Assault Bike Calories
4-Hang Power Snatch (75/55)
Tabata: :20 Work/:10 Rest
*Complete 8 rounds of 1 movement, then move to the next.
**Start at different stations if needed.
***Goal of Tabata is to move the entire 20 seconds and use the 10 seconds for recovery.